How kuvaka chipfuva tsandanyama dumbbells nepfungwa kushanda

Mubvunzo ndewokuti sei kupomba ari pectoral tsandanyama dumbbells, anopiwa chaizvo kakawanda yakawanda vanhu unyanzvi forum. Ratinoparidza dzinokosha mazano kukubatsira zvinobudirira zvikuru kubatsira vatambi kupomba tsandanyama pechipfuva.

Imwe yenzira kuti kupomba ari pectoral tsandanyama ndiko kushandiswa dumbbells. Achiita kuti bhenji wokudhinda pamwe dumbbells pamusoro hwomutambarakede pabhenji achava kuzadzisa nemigumisiro yakanaka, sezvo izvi hunopa rusununguko pakuendeswa, achibvumira kuti kuisa pfungwa unyanzvi kurovedza uye kukwezva duku pakudzikamisa tsandanyama kuti anodiwa kuvandudza yakatarwa uremu. Uyewo, kushandiswa dumbbells unogona kuchinja tsandanyama, kana kuruboshwe kana kurudyi wavo pumped.

A seti kurovedza, iyo inotaura sei kupomba ari pectoral tsandanyama dumbbells, vanofanira kubuda 2 nguva pavhiki. Wokutanga muviri vakapa vachida zhimom dumbbell nhema, kuti pabhenji igadzikwe panguva necheparutivi pamusoro 30-40 inegumi. Weight dumbbell yasarudzwa pachishandiswa kuti vachamutswa kanenge ka12. Akaita 3 pazvinhu. Muzana rokutanga kusvika, kudiwa kuita 6 nguva, 8 nguva rechipiri uye rechitatu 10 nguva. Ipapo iwe unofanira kuita chimwe zvakawanda kusvika, iyo inoda inishuwarenzi naye. It kunodiwa nepavaigona kubva ka13. Kana zvose zvikafamba zvakanaka, nguva inotevera unofanira kusarudza dumbbell kuva magiramu 250 zvairema kupfuura yapfuura.

Chechipiri, anotsanangura sei kuvaka pectoral tsandanyama dumbbell dumbbell wiring rinoitwa, uye pamusoro pabhenji zvokunamata. Murayiro vaurayiwe hwakafanana yapfuura mumwe. First akaita nemhando nhatu tsandanyama kuti anodziya, uye ipapo wokupedzisira nzira simba pamwe inishuwarenzi naye.

Press pamusoro dumbbells akarara pamusoro yakarurama pabhenji chinhu chinokosha kurovedza inobatsira kuvaka tsandanyama guru guru mazamu uye kuzorodzwa kamura rworudyi uye rworuboshwe divi. How kuvaka chipfuva tsandanyama dumbbells nenzira iyi (waivako unyanzvi kurovedza):

- nyaya inofanira kuchengetwa kururamiswa, uye shure anofanira dzitwasanuke;

- simudza dumbbells pamusoro chipfuva;

- maoko kudzura napo;

- chiningoningo kuramba dzitwasanuke;

- Dzikisa dumbbells kusvikira pachiyero pechipfuva;

- kumutsa kamwe zvakare dumbbells pamwe kufadza ndichisveerera maoko.

Paaiita izvi uye zvimwe zviitwa zvinofanira kuva kuziva mweya sezvo sokunonoka ayo uye mweya kubatsira kudzikamisa mutumbi uye chipfuva tsandanyama. Zvinokosha kuyeuka kuti kana Kufema pakudzikamisa tsandanyama vari simba, saka kuita zvakakodzera kufema pashure panonyanyisa nguva maekisesaizi.

Wevanoda sei kupomba romukati pectoral tsandanyama, maekisesaizi inokurudzirwa wiring pamusoro dumbbells pamusoro bhora. Chidobi maekisesaizi ichi:

- kutorwa pamusoro bhora wayo chinzvimbo yepakutanga (nhema pamusoro pake, uye makumbo ake hwakakungwa pamabvi);

- tsoka ichasimbiswa aimanikidzwa pemvura, uye kudiwa kuchengeta dumbbells pamusoro chipfuva kutungamirira maoko;

- ndatura befu uye kuiita. Sanganisa dumbbells mumaoko, kuchengeta zvakarurama trajectory chinhu chakakombama. Ari chinzvimbo dzinofanira kumbomira diki uye kudzoka dumbbells ari kutanga chinzvimbo pamwe chete nzira;

- exhale.

Kuti omesa pachiitwa ichi, unogona kuderedza kure pakati petsoka, nokudaro kuwana chinhu zvakanyatsoenzana kusaenzana uye kwakanyanya unyanzvi.

Kunewo anoratidza kuti vanoda kuziva sei kupomba rezasi pectoral netsandanyama. Kuti aite izvi, unogona kuita kusunda kupota pasi bhora. Maoko anoiswa pamusoro bhora uye tsoka dzenyu vanoiswa uye zororo pasi, panguva imwecheteyo muviri anofanira kugara twasu. Zvakakosha kuita befu, bata mweya yenyu, atsaudzire emaoko, achideredza muviri panguva imwecheteyo kubata bhora pamwe pachipfuva chake. Pashure paizvozvo, ruramisa emaoko ako anofanira kuva uye kunze. Kuwedzera kunzwisisa yechiitwa, unogona kuderedza kure pakati petsoka.